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January 24, 2021/Diet, Food & Fitness/Recipes

Recipe: Gluten-Free Pancakes with Maple Berries

Ditch the white flour but keep the flavor

recipe: gluten free pancakes with raspberries blueberries and maple syrup

Pancake perfection starts here with this recipe for light, delicious fluffy cakes filled with fiber and nutrients. We’ve ditched the white flour in favor of gluten-free whole-grain flours, including brown rice, oat, and teff, a traditional Ethiopian grain that’s high in protein, iron, and calcium. And instead of pouring on the syrup, we use just a bit mixed with phytonutrient-rich fresh berries. Feel free to add a dollop of protein-rich Greek yogurt or nut butter, too.

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Ingredients

½ cup fresh raspberries
¼ cup fresh blueberries
1 ½ teaspoons maple syrup
1 cup teff flour
½ cup brown rice flour
½ cup gluten-free oat flour
2 teaspoons baking powder
¼ teaspoon kosher salt
1 ½ cups 1% milk
1 ½ teaspoons pure vanilla extract
3 large egg whites
5 teaspoons extra-virgin olive oil

Directions

  1. In a small bowl, combine the berries and syrup and stir to coat. Set aside.
  2. In a medium bowl, whisk together the teff flour, brown rice flour, oat flour, baking powder, and salt. Whisk in the milk and vanilla.
  3. In a large bowl, vigorously whisk the egg whites until they’re white and hold their shape. Gently fold the whites into the batter.
  4. Heat a large non-stick skillet over medium-high until it’s hot, then reduce the heat to medium. For each batch of pancakes, heat one teaspoon of the oil and swirl to coat the skillet. Scoop the batter (using about two tablespoons per pancake) into the skillet, spacing about two inches apart. Cook one to two minutes until the undersides are golden brown and the bubbles on top start to burst, then flip and cook one minute more. Transfer the pancakes to a large plate and cover with foil to keep warm while you make the rest of the pancakes.
  5. Spoon the berries over the pancakes.

Nutrition information

Makes four servings (about 20 pancakes)

Each serving has:

Calories 398
Total fat 10g
Saturated fat 1.6g
Protein 14g
Carbohydrate 63g
Dietary fiber 8g
Sugar 8.3g
Added sugar 8.3g
Cholesterol 4.6 mg
Sodium 387.4 mg

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